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4 Day Spilt

by Braydon H.
2 athletes joined

Program Description

Hit all muscles

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Nov 10, 2024 08:05
  • Last Edited
    Nov 13, 2024 06:34
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
2
Chest Fly (Machine)
1
2
10 reps
12 reps
-
-
3
Bench Press (Barbell)
1
2
10 reps
12 reps
-
-
4
Dip (Assisted)
1
2
10 reps
12 reps
-
-
5
Skull Crusher
1
2
10 reps
12 reps
-
-
6
Tricep Extension (Machine)
1
2
10 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
10 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
1
2
10 reps
12 reps
-
-
3
Seated Row (Cable)
1
2
10 reps
12 reps
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10 reps
12 reps
-
-
5
Shrug (Dumbbell)
1
2
10 reps
12 reps
-
-
6
Preacher Curl (Barbell)
1
2
10 reps
12 reps
-
-
7
Hammer Curl
1
2
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
2
10 reps
12 reps
-
-
1B
Leg Curl
1
2
10 reps
12 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
12 reps
-
-
3A
Hip Adductor (Machine)
1
2
10 reps
12 reps
-
-
3B
Hip Abductor (Machine)
1
2
10 reps
12 reps
-
-
4
Glute Kickback
1
2
10 reps
12 reps
-
-
5
Standing Calf Raise
1
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
10 reps
12 reps
-
-
2
Lateral Raise (Machine)
1
2
10 reps
12 reps
-
-
3
Face Pull
1
2
10 reps
12 reps
-
-
4
Abs Crunch (Machine)
1
2
10 reps
12 reps
-
-
5
Leg Raise (Captain's Chair)
1
2
8 reps
10 reps
-
-
6
Decline Sit Up (Weighted)
1
2
10 reps
12 reps
-
-
7
Side Crunch (Cable)
1
2
10 reps
12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Chest Fly (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Dip (Assisted)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Skull Crusher
1 Set
2 Sets
10 Reps
12 Reps
-
-
6
Tricep Extension (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Shrug (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
6
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
7
Hammer Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 3
1A
Leg Extension
1 Set
2 Sets
10 Reps
12 Reps
-
-
1B
Leg Curl
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3A
Hip Adductor (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3B
Hip Abductor (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Glute Kickback
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Standing Calf Raise
1 Set
2 Sets
10 Reps
12 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
2
Lateral Raise (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
3
Face Pull
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Abs Crunch (Machine)
1 Set
2 Sets
10 Reps
12 Reps
-
-
5
Leg Raise (Captain's Chair)
1 Set
2 Sets
8 Reps
10 Reps
-
-
6
Decline Sit Up (Weighted)
1 Set
2 Sets
10 Reps
12 Reps
-
-
7
Side Crunch (Cable)
1 Set
2 Sets
10 Reps
12 Reps
-
-